Damp chilly morning for the workout. We were all glad to get moving to fend of the chill.
Warm-a-rama: mosey to “Death Valley” for Smurf Jacks, Side Lunges, Monkey Humpers, Goofballs (during this exercise I commented that they all made great goofballs), Monkey Humpers, Peter Parkers, Cobra, Plank Jacks
The Thang — Picnic Bench Workout — adapted from one of Dynamite’s Workout of the Week
Mosey to the pavilion by the playground
Circuit 1
- 30 Merkins
- 30 Imperial Squat Walkers (butt to touch bench)
- 30 LBC
Mosey to pavilion by the shovel flag
Circuit 2
- 30 Dips
- 15 Box Jumps or Step Ups (each leg)
- 30 Low Plank Jacks
Mosey back to the playground
Circuit 3
- 30 Carolina Dry Docks with feet on bench
- 15 Bulgarian Split Squats each leg
- 30 In/Outs
Mosey to the pavilion by the shovel flag
Circuit 4
- 20 Close-Grip Dirkins
- 30 Narrow base Squats (stand on bench; but to touch table top)
- 30 Alternating Low Plank Leg Raises
Q Point by Potsie on the LDP which was later demonstrated
Mosey back to the playground
Circuit 5
- 30 Irkins
- 15 Step Ups with Opposite Knee to Chest (each leg)
- 30 Flutter Kicks
Mosey back to the shovel flag
Circuit 6
- 30 Merkin to Shoulder Tap
- 30 Low Squat Hold with Side Step
- 15 Side Plank with Hip Dips each side
The Q fumbled the low squat hold with side step — too complicated for my brain at the end of the workout. I demonstrated failure from the LDP but Teardrop mutinied and took charge (LDP in action) and organized us into a well-oiled cadence routine. Hence, the title of this back blast.
Mary: mosey to the band stand for a round of Dealer’s Choice
COT: our first F3 Fires is scheduled for December 11th at Ditto’s farm house; prayers for Picasso during loss of his father; prayers for Pocahontas’s father-in-law; prayers for Teardrop’s father